Categoria: WOD

” HILDAGO “
For Time
2 Mile Run
2 Minutes Rest
20 Squat Cleans (135/95 lb)
20 Box Jumps (24/20 in)
20 Overhead Walking Lunges (45/25 lb plate)
20 Box Jumps (24/20 in)
20 Squat Cleans (135/95 lb)
2 minutes Rest
2 mile Run
Wear a weight vest (20/14 lb

wod
4 round for time
8 chest to bar pullup
10 pistol squat alt.
12 burpees touch
time cap 12′

wod
5 RFT
300 mt med ball run
10 wall ball cluster
15 box jump
20 jumping jacks

time cap 25′

strenght
4 x 8/6 ring row tempo 3.1.1.5
rest 2′

wod
amrap 14′
10 toes to bar
20 american swing
30 double unders

strenght
5 x 5 strict press from the ground
start every 3′

wod
for time
3.6.9.12.15.18.21
sumo deadlift high pull
thrusters

rx 40/30
scl 30/25
beg 20/15

” STRANGE “

8 rounds for time

600mt run

11 weighted pullup

11 walking lunges

11 thrusters ktb 24/16

a.strenght
emom 8 min
1 pw cl + 1 hang squat clean + 1 front squat + 1 stoh
find your heavy set

b.wod
10 rounds for time
3 hspu
6 hang power clean
9 wall ball
rx 50 / 35 – 9/6
scl 40/25 – 6/3
beg 30/20

wod
ladder up 14′
4 toes to bar
4 dumbell snatch alternated
4 step up alt 60/50
6
6
6
8
8
8….
follow this pattern

rx 20/15 – t2b 60/50
scl 15/10 – ktc- 50/40

WOD
AMRAP 20
“CINDY”
5 PULLUP
10 PUSHUP
15 AIR SQUAT

wod
chipper for time
2 rounds of :
30 double unders
20 hang power snatch
30 mountain climbers
20 hang squat clean
30 abmat situp
20 push press
30 medball pushup
30 double unders

• empty bar